HOW VELOCITY BASED TRAINING (VBT) WORKS

VBT IS BASED ON THE SPEED OF THE LIFT RATHER THAN THE RELATIVE WEIGHT (1RM%).

This training method helps you in auto regulating your training parameters based on your daily conditions. You will be able to easily choose the optimal weights and reps to work at the correct 1RM percentage without the need to estimate or test your 1RM.

THEORY

International research showed a linear correlation between the mean speed of the concentric phase of a lift and the training intensity. This means if you’re looking for the optimal conditions for a specific training goal, mean speed is the key metric and should be targeted following specific ranges:

MAX STRENGTH

BELOW 0.5 M/S

HYPERTROPHY

0.1 – 1.0 M/S

POWER

0.7 – 1.3 M/S

STRENGTH - SPEED

0.7 - 1.0 M/S

SPEED - STRENGTH

1.0 M/S - 1.3 M/S

VELOCITY (STARTING STRENGTH)

ABOVE 1.3 M/S

PRACTICE

Once you complete a set, look at its average mean speed:

0.51 M/S

AVERAGE MEAN SPEED

HOW TO ADJUST TRAINING ACCORDINGLY? IT’S VERY SIMPLE!

If speed is too high → increase load
If speed is too low → decrease load

Welcome to VBT! Now you are able to adjust loads by your actual daily performances.

A FEW NOTES

In order to make VBT method effective, remember to always push as hard as you can through each set and work on being explosive. All exercises suitable for VBT are marked in the exercise list